Episode 21: Simple Tips & Tricks for Healthier Holidays: Stress Less, Enjoy More. & Let Go of the “Weight Gain” Fear. Shocking Statistics Inside This Conversation with @SheChangesEverything

According to a recent survey –  88% of Americans report feeling “stressed out” for a multitude of reasons around the holidays.

We hope to inspire you to cut yourself a break (& those around you) so you can enjoy every moment of your Holidays, without missing a beat of your new version of ‘Healthier Holidays’ this year.

We’re diving into the most commonly perceived stressors around holiday traditions and gatherings to make things a little easier on you. & We’re here to empower you with personal stories and advice to remind you that you’re not alone.

Shocking statistics around weight gain and the diet industry inside this episode. Don’t let family conversations derail you. & Don’t miss out on the traditions of the day.

Relax, Let Go, Take a Deep Breath & Enjoy the time with your family and friends while you can.

Listen to Episode 21 on iTunes, Spotify or play directly below.

Topics we tackle in this episode:

Perceived Weight Gain,  Shocking Statistics about the Diet Industry, Food Rules, Food Allergies, Family Opinions, Food Cravings, (Letting Go of) Meeting Expectations for Others, Food Cravings, Breaking Free from Traditions (if that’s what feels right),  & stress management techniques you won’t want to miss.

& YOU CAN GET TICKETS TO SHE DAY: HERE.

 

The holidays are such a dichotomy – they are both the most wonderful time of the year and the most stressful time of the year. It’s no wonder most of us admit that we get “festive burnout!”

Here’s the one way you can avoid burnout this year!

The One Thing That Will Change Your Holiday & Prevent Holiday Burnout!

If “healthy holiday eating” seems impossible, that’s because we are all chasing a mythical version that doesn’t exist! Jennifer smashes some myths and re-simplifies it in this blog:  

Eating At the Holidays Will Be SO MUCH EASIER After You Read This!

New to having food allergies? Here is some simple ways to enlist your holiday hosts help to create allergy-friendly favorites so you can enjoy some holiday favorites!
Here’s the number one thing that can help prevent holiday burnout and keep your holidays healthier! 
And the girls have put together 25 simple sustainable, healthy, ethical ideas for a holiday with meaning and impact. You can see if any of them resonate with you for this year! 

PERCEIVED WEIGHT GAIN:

  • The diet industry has created the idea that people gain weight that they’ll need to lose around the holidays to convince you you’ll need to “detox and diet” at the start of the new year to reset. THIS ISN’T TRUE.
  • It’s been proven that the average weight gain is ONE measely pound. It’s a few days of indulging and enjoying comfort foods we don’t regularly eat. Enjoy yourself and let go of the idea that these foods will ruin everything.
  • If you have food allergies or sensitivities – stay strict about it and avoid them for your well being. Otherwise, we suggest you let go of the rules and indulge a little if you feel like it.

FOOD CRAVINGS:

  • Don’t restrict your calories in preparation for binging later in the day
  • Eating inconsistently will set you up for sugar cravings and mood swings
  • Eat a well balanced diet  throughout the day so you can focus on something other than food when you arrive to any event.
  • Cortisol increases inflammation and signals weight gain when you finally do eat because your body has been “starving”
  • Stabilize your blood sugar with well balanced meals (including proteins and fats)
  • High carbohydrate foods are MORE available this time of year. That’s ok. Just be mindful of stabilizing your blood sugar with an even mix of protein and healthy fats

NEW YEAR + FAD DIETS:

  • 97% of all diets fail (we talk about this in detail in the episode)
  • You have the right to eat calories every single day. Shift your mindset and focus in on nutrients instead.
  • Stop looking for the QUICK FIX.
  • Start putting in the time & effort it takes to adapt to and appreciate the benefits of a new, sustainable way of living.
  • Food is not rules.
  • There should not be any guilt or shame around the food you’re eating (it’s created by the industry)

HOLIDAY TRADITIONS:

  • Do what works for you, do what feels right
  • Inspire your family to get outside, travel, explore, doing something different than just focusing on food and gifts.
  • It’s ok to bring up the conversation earlier in the year and suggest a new way of doing things & discuss the traditions you’d like to see changed
  • Other people might be & most likely are feeling the same way you are – it’s just that no one is speaking up about potential change

STRESS MANAGEMENT:

  • Take a deep breath – your body has a gas pedal (sympathetic nervous system) and a brake pedal (parasympathetic nervous system) that you can override by shifting your breathing
  • Stress Kills. ;Literally.
  • When you take a deep breath, it allows your body to take it’s foot off the gas pedal and release it’s stress response – just a little, each time.
  • Count, inhale deep to a count of 4, exhale to a count of 8 and signal your brain that you’re in control. Seriously, try it right now – you’ll suddenly feel more focused (and relaxed!).
  • Own that piece of power within you when you feel external stressors becoming overwhelming (cue everything else we talked about above.)

Last but not least, You have full permission to enjoy the holidays.

You have the right to say ‘no’.

You have the right to honor what works for you, your body, your life.

Stay true to you.

 

thanks for being a part of the conversation.

It’d mean the world to us if you helped us spread the word. Be sure to leave a rating & review on the iTunes app, take a screenshot of the episode or quotes from the show notes and share it with your friends on social media. Tell your friends and family what you’ve learned.

Be the change you wish to see in the world.

LEAD BY EXAMPLE.

We’re here for you.

 

your host, Briana Reesing @CriticalConversations

Heather Young & Jennifer Klotz  @SheChangesEverything

www.shechangeseverything.com

GET TICKETS TO SHE DAY: HERE.

Episode 20: Should Everyone Eat Gluten Free? The Health Impacts, Symptoms & Solutions You Need To Know About – with Brigid Titgemeier, MS, RDN, LDN

critical conversations podcast - episode 20 - you are what you eat - diving into all things gluten

Continuing our last conversation from episode 16 with Brigid all about the imperative role our gut health plays in our overall health, mood, and well-being. This week – we’re focusing in on GLUTEN & why so many people are experiencing improved health once going “gluten free”, the right way.

As the saying goes – “you are what you eat”. But, now we know, it’s actually more about what you “absorb” that makes you who you are.

Is gluten affecting all of us negatively, or is it just a small percentage of the population?

Should we all be eating gluten free?

Could you potentially be intolerant and not even know it?

We answer all of your questions and more, in this episode.

Listen on iTunes, +  Spotify, or directly using the player below.

Oh, & lucky for you – i found a link to that book Brigid was talking about 🙂

Kama Pootra: 52 Mind-Blowing Ways to Poop

In this Episode:

Food truly can have power over the way that you’re feeling. In more ways than one. & We don’t seem to understand things on a deeper level until it becomes personal and we get motivated to pay attention to it for ourselves. So we’re hoping this conversation will impact you before that’s the case for you.

  • Americans are predisposed to having increased issues & developing a sensitivity to gluten due to the “Standard American” diet and lifestyle – otherwise known as “the perfect storm” .
  • Only 50% of people with celiac disease will actually experience GI symptoms
  • The second most common symptom will be neurological – seizures, fatigue, headaches, migraine, mood disorders, cognitive decline.
  • Other Issues include: Autoimmune conditions, skin rashes, itchiness, redness and generalized inflammation (joints and body aches).
  • Osteoporosis especially in younger people is a huge red flag for celiac disease (& it may just be the underlying cause no one is aware of.)

critical conversations podcast - episode 20 - you are what you eat - diving into all things gluten

GLUTEN:

  • gluten is made up of 2 proteins – gliadin and glutenin
  • it’s found in things such as wheat, rye, barley, faro, spelt & even oats unless they’re certified gluten-free
  • wheat is processed differently in America compared to places like Europe & some people seem to tolerate gluten just fine, over seas.
  • can be linked to an inflammatory response that can cause leaky gut, digestive issues, skin rashes, etc.
  • increased levels of zonulin in our blood is a measurable serum marker linked  to leaky gut

Should you get tested for celiac disease if you think you’re sensitive to gluten? – Is there benefit to putting yourself through the testing? … Or is strictly avoiding gluten enough?

  • in order to get tested, you’ll have to start reintroducing gluten into your diet and then undergo a biopsy after 6 weeks of exposure without medications to help minimize the symptoms you might be experiencing.
  • there’s also genetic testing (95% of people with celiac will have at lest one of these markers and it’s something you’ll pass on.)
    • HLA – DQ2
    • HLA – DQ8
  • The Only Known  Solution – avoiding gluten 100% of the time. no matter what.
  • Celiac Disease has been linked to an increased susceptibility to a multitude of autoimmune diseases and chronic diseases
  • Most functional medicine doctors don’t recommend undergoing testing if you know avoiding gluten works for you – but it’s something to consider if you’re looking for answers to additional symptoms or issues you may be having and it may benefit your long term health, especially if you plan on having children.

(NCGS) non-celiac gluten sensitivity/intolerance:

  • caused by antibodies that are produced in your body, creating an immune response when you consume gluten. Ranging from digestive issues to brain fog, migraines, fatigue, skin rashes, and a multitude of other symptoms.
  • affects a large percentage of the population
  • a gluten allergy = celiac disease
  • NCGS can have an improvement in their symptoms after abstaining from gluten for 6 months & will demonstrate changes in IgG, IgA and IgM antibodies (decreased immune response) as well as a reduction in markers of epithelial cell damage
  • There are actual physiological changes happening each time you consume gluten, even if you don’t have symptoms but are considered intolerant or sensitive to the proteins.

Other factors that affect the lining of our gut:

  • Frequent use of antibiotics/prescription medications
  • Sterile cleaners & Overuse of antibacterial soaps and hand sanitizers
  • Not getting outside enough or getting exposed to a diverse microbiome
  • Processed, Packaged, Sterile Food
  • Inflammatory ingredients found in fast food and restaurant meals (aka eating out too much – there’s a reason we feel better when meals are made at home.)
  • Stress
  • Artificial Sweeteners or too much added sugar in our diet
  • Imbalances in our microbiome (caused by all of the above).

– Brigid answers it all in this episode. We also discuss:

  • The “correct way” to go gluten free.
  • The “HEALTH HALO EFFECT” you should be aware of.
  • The power of shifting away from current food norms in order to establish a wider variety of nutrition in your daily routine.

 

Sign-up for Monday Motivation e-mails here:

www.criticalconversationspodcast.com/contact

Read More from Brigid – All Disease Begins in the Gut: The 5 Key Roles of a Healthy Gut

& tune in to listen to her additional episodes:

Episode 16: Is It Willpower, Or Is It Your Microbiome? Discussing The Foods & Lifestyle Habits That Are Effecting Our Gut Health On A Daily Basis – with Brigid Titgemeier

Episode 14: The Power of Functional Medicine & Nutrition with Brigid Titgemeier M.S., R.D.N, L.D aka @beingbrigid

thanks for being a part of the conversation.

It’d mean the world to us if you helped us spread the word. Be sure to leave a rating & review on the iTunes app, take a screenshot of the episode or quotes from the show notes and share it with your friends on social media. Tell your friends and family what you’ve learned.

Be the change you wish to see in the world.

LEAD BY EXAMPLE.

We’re here for you.

 

your host, Briana Reesing @CriticalConversations

Brigid Titgemeier, MS, RDN, LDN @beingbrigid

beingbrigid.com

www.criticalconversationspodcast.com

 

Episode 19: Create & Cultivate Authentic Happiness From Within – With Amanda Huggins

cultivate happiness - critical conversations podcast

The tone and theme of this episode is: kindness, simplicity and sharpening your inner perspective to cultivate happiness from within. We hope to lead YOU towards creating a happier life, a happier way of being, a happier way of perceiving the world around you, authentically.

Enjoy the simplicity of your day to day.

Listen on iTunes + Spotify, or directly using the player below.

Release the grip.

Create ease in your life by letting go of the strict structure, the complicated schedules and overbearing routines of societal expectations.

Amanda Huggins is back from Bali and is here to shatter the notion of “perfection”, while using the tools she’s developed to help others see the real, raw, authentic potential within…with more ease, less anxiety, and a lot more fun along the way.

Takeaways …

  • We’re here to help you to:  Establish balance.
  • Remind you to: Be kind.
  • Encourage you to: Interact with the world around you differently as your inner perspective & mindset begins to shift.
  • Let go of the victim mentality and begin to create and cultivate authentic happiness from within.

 

 

It might be cliché of us to say this, but: PERSPECTIVE, is truly everything.

As we talk about in this episode:

what you focus in on – you’ll create more of in your life.

Continue reading “Episode 19: Create & Cultivate Authentic Happiness From Within – With Amanda Huggins”

Episode 18: Plastics, Hormones, Weight Gain & The 6 Simple Steps To Take Your Power Back, with Jennifer Klotz, MS, RDN, LDN

Do you or anyone you know struggle with thyroid disorders, autoimmune conditions, behavioral/mood disorders (ADHD), asthma, skin issues, brain fog, hormone imbalances, infertility, PCOS, heart disease, weight gain, or metabolic issues?

These are all statistically significant problems in our country. Good news is, there’s plenty we can do about it.

Listen to this episode on iTunes or Spotify, or play directly below.

What if we told you, that you could significantly reduce your chance of developing these above mentioned problems or even drastically reverse your issues – all by reducing your exposures to a group of chemicals known as endocrine disruptors?

Jennifer Klotz, MS, RDN, LDN is back to give you the power to make informed choices about what chemicals you bring into your home, put on your body and spray in the air –  all while discovering how they effect your health.

She even dives into the top “obesogen” chemicals you need to be aware of that are probably at the root cause of most of your daily symptoms. Be sure to check out her most recent post, here.

Be empowered.

This information will allow YOU to feel better, especially in the long run as small changes and new choices add up overtime. This information will be especially powerful if you have struggled previously to control your health issues – even after addressing other areas, such as nutrition and exercise.

Within this episode, we shed light on the fact that our health is effected by so much more than just food. It’s not about calories any longer. That’s old (fake) news. The true problem lies within daily chemical exposures that are impacting our long term health, and it’s about time we do something about it.

Continue reading “Episode 18: Plastics, Hormones, Weight Gain & The 6 Simple Steps To Take Your Power Back, with Jennifer Klotz, MS, RDN, LDN”

Episode 17: Are You Eating Your Clothes? How the Plastics In Clothing Might Be Impacting Your Health & the Planet – with Heather Young

microfibers and fast fashion - critical conversations

Are you eating your clothes?

That’s a crazy question, right? But, the answer is most likely, YES.

Your clothes are shedding microfibers with every wash & these microfibers might just be a bigger deal than plastic straws when it comes to the environmental impact we all need to be aware of.

Listen to this episode on iTunes or Spotify, or play directly below.

Studies have shown that microfibers are flooding our planet – in fact, they’ve even been detected in beer, sea salt, small fish, and more.

No one is talking about this loudly enough yet, which is exactly why we’re so excited to bring back Heather Young, co-founder of SHE Changes Everything. She’s here to talk about something she’s deeply passionate about: microfibers, and how they’re impacting your health and the health of the planet.

Continue reading “Episode 17: Are You Eating Your Clothes? How the Plastics In Clothing Might Be Impacting Your Health & the Planet – with Heather Young”

Episode 16: Is It Willpower, Or Is It Your Microbiome? Discussing The Foods & Lifestyle Habits That Are Effecting Our Gut Health On A Daily Basis – with Brigid Titgemeier

Gut Health is one of the major key factors we should all be aware of when it comes to learning about our long-term health & we’re only just beginning to understand  – as a society – how intricately related the balance of our microbiome is to our mood, our energy and even our immune system.

Listen to this episode on iTunes or Spotify, or play directly below.

Did you know that your microbiome actually begins to develop before you’re even born, while you’re still in-utero?

There are many factors we can’t control – such as the  health of our mothers before giving birth, whether or not we’re born via c-section or a regular vaginal delivery as well as what type of foods we’re raised on and exposed to throughout our life. However, there is still so much within our control that we’ve been overlooking for too long & we hope, that with this episode – we will encourage you to take your power back – before it’s too late.

In this episode:

Antibiotics, processed foods, refined sugar, prescription medications, pesticides covering conventional produce & all of our community parks, sterile work and home environments, as well as a lack of exposure to the outdoors, fermented foods, willpower, calorie counting, prebiotics and probiotics that all play a role in our long term health.

Continue reading “Episode 16: Is It Willpower, Or Is It Your Microbiome? Discussing The Foods & Lifestyle Habits That Are Effecting Our Gut Health On A Daily Basis – with Brigid Titgemeier”